October 10, 2022
Squash Blossom and Fennel Frittata
Fennel, onion, and squash blossoms are all mild, lightly sweet, earthy, and savory, making for a delicate and yet delicious frittata. Feel free to vary the cheeses, or omit them altogether for a dairy-free variation.
Servings: 4
Calories: 372kcal
Ingredients
- 1 tablespoon butter or butter flavored coconut oil for dairy-free
- 1/2 onion diced fine
- 1 large fennel bulb or 2 smaller bulbs, sliced thin
- 1/4 cup Pernod optional, enhances fennel flavor
- 6 eggs
- 1/2 cup heavy cream or cashew cream for dairy-free
- 1/2 cup shredded Parmesan or nutritional yeast for dairy-free
- 1/2 cup marinated mozzarella balls mostly drained with as much herbal seasoning reserved as possible, or plain, or Daiya brand dairy free mozarella, or omit for dairy-free
- 1 teaspoon Italian seasoning blend or 1/4 teaspoon dried basil, 1/4 teaspoon dried oregano, 1/4 teaspoon dried thyme, omit if using marinated mozzarella
- 1/2-1 teaspoon salt use 1/2 if using Parmesan
- 1/2 teaspoon black pepper fresh ground
- 2 cups squash blossoms
Instructions
- Preheat the oven to 350ºF and grease a pie plate with a bit of avocado oil. Set aside.
- In a large pan, heat butter and when hot, add the onions and fennel. Sauté over medium high heat until soft and translucent, 10-15 minutes. Add the Pernod, if using and cook until no liquid remains. Pour the vegetables into the pie plate and let cool.
- Mix eggs thoroughly and add salt, pepper, and cream. Stir in the cheeses. Pour over the vegetables and lay the squash blossoms on top, nestling them into the egg. Bake for 30-45 minutes, or until just set. Allow the frittata to rest for at least 15 minutes before serving.
Notes
Protein:Energy Quotient [calories]: 0.37
Nutrition Facts
Squash Blossom and Fennel Frittata
Amount per Serving
Calories
372
% Daily Value*
Fat
26
g
40
%
Saturated Fat
14
g
88
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Cholesterol
302
mg
101
%
Sodium
675
mg
29
%
Potassium
444
mg
13
%
Carbohydrates
9
g
3
%
Fiber
2
g
8
%
Sugar
4
g
4
%
Protein
16
g
32
%
Vitamin A
1399
IU
28
%
Vitamin C
13
mg
16
%
Calcium
260
mg
26
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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